ChillSleep
Mental & Mindfulness

Non-Sleep Deep Rest (NSDR/Yoga Nidra)

A guided meditation that takes you to the edge of sleep while maintaining awareness

20-30 minutes

Non-Sleep Deep Rest (NSDR), also called Yoga Nidra, is a state of consciousness between waking and sleeping where the body is completely relaxed but the mind remains lightly aware. Unlike meditation focused on presence, NSDR deliberately guides you toward the hypnagogic state. This practice is particularly effective for people who feel tired but 'wired' and can't seem to turn their minds off.

How To Do It

  1. 1

    Lie in corpse pose (on your back, arms slightly away from body, palms up).

  2. 2

    Follow a guided NSDR recording that leads you through body awareness and breath focus.

  3. 3

    Notice the boundary between waking and sleeping, resting in that threshold state.

  4. 4

    When the guide prompts visualization, imagine scenes with light detail but no emotional engagement.

  5. 5

    If you fall fully asleep, that's fine — the practice has served its purpose.

  6. 6

    If practiced without falling asleep, end by gradually reawakening body awareness and moving gently.

The Science Behind It

Brain imaging shows NSDR increases dopamine in the basal ganglia by up to 65%, promoting both relaxation and mental restoration. The practice enhances the brain's default mode network connectivity, which is associated with creative problem-solving and emotional processing. Research indicates NSDR can reduce sleep onset latency and improve subjective sleep quality even when practiced during the day.

Tips

  • Use a dedicated NSDR recording from teachers like Kamini Desai or protocols by Dr. Andrew Huberman.

  • Practice with a light blanket over you to prevent temperature drop during deep relaxation.

  • Set an intention at the start if you want to fall asleep vs. complete the practice.

  • Even 10-20 minutes of NSDR can provide restorative benefits equivalent to 1-2 hours of sleep.

Best For

Falling asleepSleep qualityStress reliefCalming racing thoughts

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